The need for calories varies by gender and age. An adult female has a daily recommendation of 1500-1600 kcal, while for men the recommendation is between 1800-1900 kcal per day. These numbers reflect the energy required for the body to breathe, digest, and continue cardiovascular functions.
Sports people normally use 3500-4000 kcal energy daily.
Calculating you daily Resting Metabolic Rate (kcal / day):
| Age (year) | For men | For women |
| 10-17 | 17.5 x w + 651 | 12.2 x w + 746 |
| 18-29 | 15.3 x w + 679 | 14.7 x w + 496 |
| 30-59 | 11.6 x w + 879 | 8.7 x w + 829 |
| 60+ | 13.5 x w + 487 | 10.5 x w + 596 |
w = weight in kilogramm
Source: Rodler: New Nutrient Chart (2005)
Your daily energy consumption depends on the level of activity.
The daily resting metabolic rate should be multiplied with the sufficient numbers:
- sedentary workers: 1.4;
- moderate activity: 1.7.;
- very active people: 2
For example, in my case:
BMR: 11.6 x 88 + 879 = 1900 kcal
Daily energy consumption: 1900 kcal x 2 = 3800 kcal
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